Quick Chicken Chili

Description

4 servings

Cooking spray
1 pound boneless, skinless chicken breasts or tenderloins  or 1 pound ground white meat chicken or turkey
1 medium onion, finely chopped
1 medium bell pepper, chopped (any color)
1 teaspoon or 3 cloves minced garlic
2 cups fat-free, low-sodium chicken broth (or 1 16-oz can)
2 ( 15.5 oz) cans no-salt-added or low-sodium beans, drained and rinsed (mix or match pinto, red, kidney or navy)
1/2 teaspoon pepper
1 teaspoon cumin
1/2 teaspoon chili powder (optional)
1  medium jalapeno, chopped (optional if you like spicy chili)
Chopped fresh cilantro (optional)
1/2 cup low-fat or fat free sour cream (optional)

1. Remove visible fat from chicken, cut into bite-sized pieces.
2. Spray large pot with cooking spray. Add chicken, onion, garlic, chili powder (optional) or jalapeno (optional) cooking over medium-heat until chicken is no longer pink (about 7 minutes)
3. Lightly mash the drained, rinsed beans with a fork.
4. Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes.
5. Spoon chili into bowls and top with chopped fresh cilantro and/or dollop of sour cream (optional)

Budget Tip: when buying chicken, tenderloins are often less expensive than breasts – in recipes like this one where you cut the chicken into bit-size pieces the cut makes no difference so pick whatever’s cheaper! Be sure to check for specials or sales.

Per serving:

Dietary Exchanges:  2  1/2 starch, 1 vegetable, 4 lean meat